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Pelvic Mobility: How to perform full circles with the SI Joint

mobility pain Jul 23, 2018

Pelvic circles for the SI Joint are a combination of 2 drills we covered in previous blogs: 

The target for the Pelvic Circles are the SI Joints - the "eyes" of the low back about level with the 4th Lumbar Vertebrae.  

Understanding how to move your pelvis via the SI joints rather than by bending at the lumbar spine (low back) or by substituting with your knees will result in greater power, less risk of injury, and much less tension or pain in the region of your low back. 


Here's how you perform the drill:

  • Start in neutral stance, slight bend in knees with tall lengthened spine
  • Lift one side of the pelvis up
  • Move into an anterior pelvic tilt (belt buckle towards floor)
  • Move towards the other side lifting the opposite side of the pelvis up
  • Move into a posterior pelvic tilt (belt buckle towards chin) 
  • Continue around creating a nice smooth circle as you pass through each position
  • Be sure not to move the low back
  • This is a very small movement when performed without moving the low back

Common mistakes:

  • Losing tall spine position
  • Moving the lumbar spine or the knees instead of the pelvis
  • Driving the motion from the knees or the upper back instead of from the SI Joint
  • Moving the jaw, tongue or face muscles to assist pelvic movement
  • Breath holding

Move your pelvis and let us know how it goes!

(Education Credit: this drill is part of a series of mobility drills taught by Z-Health Performance Solutions - a leading educational company in neuro-centric training for pain and performance) 


About the Author: 

Taylor Kruse, recently featured in Men's Health, is dedicated to empowering you with the truth and tools for improved health and performance.

His inspiration stems from more than 10 years of education and coaching through systems like Zhealth Performance, The Burdenko Method, and various movement practices.

In 2013, he co-founded KRUSE ELITE with girlfriend, Alisha Hale. Both are dedicated to inspiring people, coaches, and trainers into their best health and performance.


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